Upward Facing Dog, or Urdhva Mukha Svanasana, is a simple pose designed to strengthen the legs and buttocks, as well as the shoulders, torso, arms and wrists. This pose will also stretch out the shoulders and back and open the chest and abdominal cavity.

Steps

Method1

Getting in to the Position

1

Lie flat on your belly. Stretch your body along the floor and relax. Stretch your arms down the length of your body and relax.

Method2

Performing the Pose

1

Bend your arms and rest your palms on the floor on either side of your chest. Your legs should still be lying flat on the floor. Look straight ahead of you with your chin propped on the mat.

Exhale and press your hands down. Straighten your arms, bringing your torso and legs up off the floor as if you were doing a half push-up. Your weight should be distributed between your hands and toes.